With gyms opening up again and sports teams having training and matches, everyone will be getting much more active over the coming weeks. But after a long rest period, rushing back into training at full speed can cause an injury. So, if it is a casual round of golf or getting back into the gym here are some tips and advice to get performing safely.
Before training, it is important to do a targeted warm-up before you start actively. This might not mean doing a 5-minute cycle before your gym session because instead, it will be beneficial to target to muscles you are training that day rather than just simply getting the heart rate up. For example, if you are going for a run you should focus on warming up your hips and legs. This can be done with exercises such as lunges and side shuffles. Then some hip mobilising exercises such as hip CARs which are attached below.
Fuel your body
Having the right food before a workout is vital to performing at a good intensity. This doesn’t mean consuming protein shake after protein shake but instead having a well-balanced meal before your workout and also throughout the day so you do not feel like you are crashing throughout the day.
Before and during your workout it is very important to stay hydrated. So if you know you will be training later you should make an effort to make sure you are hydrated before. You can also include natural electrolytes into your diet such as coconut water or pink Himalayan sea salt.
After a long period of time off it is normal to have lost some of your strength or general physical fitness. So if you find it difficult to bench press what you used to or the number of reps has decreased don’t get discouraged. Set a goal to work to over the coming weeks and gradually increase your weights and sets. This will give you a great platform to get to where you were pre COVID and pugs beyond where you previously were.
If you have taken a break from the gym and you are feeling stiff or want to prevent a possible injury when you are back training then contact the clinic today on 0578678904, direct message us on Facebook or book now.
Elbow injuries are a common injury in desk workers and athletes. In people who lift weights they are one of the most common injuries to have.
Although the elbow may appear to be a simple hinge joint that simply has two movements (bending or straightening the elbow), the reality is far from it. The elbow is a more complicated joint than it seems because the movement occurs between three bones and surrounding this are 16 small muscles. These help to not only straighten and bend your elbow but also rotate it as your palm is either up or down.
Although many elbow issues are due to overuse of the muscles causing a repetitive strain injury, it is common for people to cause an injury to one of the several nerves in the arm. This can cause tingling, numbness, a burning sensation and possible weakness in the hand.
A type of exercise that is used to help nerve pain is nerve gliding. This aims to either stretch the nerve or glide the nerve.
Gliding techniques will stretch the nerve and have the aim of increasing the tension and pressure through the nerve. This sometimes makes symptoms worse in people.
Sliding techniques will move the nerve with a lot less tension and pressure and therefore don’t increase symptoms.
The goal is to use these techniques to increase blood circulation, reduce the swelling that is around the nerve and get the nerve back to its natural movement. This will decrease symptoms once these areas are restored.
Make sure you only do a few sliders at a time because overstressing the nerve even with a less aggressive technique will potentially increase your symptoms. It is not always the case that a little bit of something is good so let’s do lots of it in a more is better approach. So do this little and often throughout the day rather than all at once.
If you suffer from any elbow issues or capal tunnel then contact the clinic today on 0578678904, direct message us on Facebook or book now.
Check out Shane’s XIX Podcast Interview discussing all things Golf Injuries, Rehab & Performance
▫️How he got to work on the PGA & European Tour ▫️Whats it like working with tour pros? ▫️The changes he’s seen in the past 10 years ▫️What it takes to be a tour pro? ▫️What amateurs can do to improve their game?
Elbow pain is one of the most common golf injuries I see at the clinic. You will commonly know these elbow issues as tennis elbow or golfer’s elbow.
For the amateur golfer elbow injuries usually happen because of one or more of the following factors:
Hitting too many balls
Over practicing off hard surfaces
Importance of Screening:
Any golfer that comes to the clinic will be expertly assessed using the Titleist Performance Institute’s (TPI) golf specific screen which will highlight your individual physical limitations that will affect your golf swing, increase your chances of injury and most likely contribute to any existing injuries such as back, wrist, neck or elbow pain.
It’s never just the elbow:
In our experience in working with amateur and professional golfers elbow pain is just a symptom of other problems:
Poor shoulder range of motion (mobility)
Poor thoracic spine mobility
Weak Scapula/Shoulder Blade Stabilisers
Referred pain from the neck
Weak grip strength
What to do about it?
With your assessment results from the TPI screen we build a specific treatment and rehabilitation program around you. We also work in conjunction with your golf coach and strength & conditioning expert to get you back to full health.
Treatment will incorporate the following techniques